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Speaker 1: It's been a long year, hasn't it. How are you feeling?

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Speaker 1: Are you feeling a bit tired, maybe a little irritated

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Speaker 1: counting down the workdays left in the year. Well so

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Speaker 1: are we, Which is Whileanna and I thought we would

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Speaker 1: give you guys a chance to do the work today

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Speaker 1: and write our script. So we've asked you for all

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Speaker 1: the questions that have been on your mind this year.

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Speaker 1: And we have never done an episode like this, and

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Speaker 1: we thought we would end twenty twenty two with a

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Speaker 1: big bank. So here it is Leanne and I with

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Speaker 1: our first ever Q and a session with some of

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Speaker 1: the most common nutrition couch questions. Hello, I am Susie

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Speaker 1: Burrow and emilyan Wood and each week we bring you

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Speaker 1: the Nutrition caut Podcast, the bi weekly podcast that keeps

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Speaker 1: you up to date with everything that you need to

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Speaker 1: know in the world of nutrition. To Leanne twenty twenty two,

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Speaker 1: you give me your summary.

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Speaker 2: I'm just exhausted.

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Speaker 1: I think about it.

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Speaker 2: What are you like? I feel like it's almost gone

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Speaker 2: in slow motion the last two years of like COVID lockdown.

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Speaker 2: I was like, I just think, I'm like, when's life

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Speaker 2: going to go? Kind of back to normal? And I'm like, wait,

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Speaker 2: I think this is our new normal. I mean, I

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Speaker 2: must say that my year was very blessed because it

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Speaker 2: was first year that we had mire, so I can't

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Speaker 2: take anything away from that. But in the same respect,

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Speaker 2: I think it just was a really tough year for

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Speaker 2: a lot of people. And yeah, bring on twenty twenty three,

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Speaker 2: I say, how about you.

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Speaker 1: Well, I think there's my twenty twenty two has been

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Speaker 1: some great highs but some terrible lows. So it's really

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Speaker 1: difficult to say it's been a terrible year because it's

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Speaker 1: been an amazing year for the podcast, and we want

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Speaker 1: to do a big shout out to all of our listeners.

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Speaker 1: It's really exceeded our expectations of how successful it's been.

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Speaker 1: We continue to grow. It's a huge enjoyment. We love

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Speaker 1: working together, so that's a big thank you. That's a

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Speaker 1: big pro But certainly had some downs man, particularly recently,

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Speaker 1: So you know, I think you know the game of life.

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Speaker 1: It's tricky, and we just power on. And I think

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Speaker 1: for both of us, bringing positive nutritional information to so

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Speaker 1: many people brings us great joy and for that we

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Speaker 1: are very very grateful. So thank you for listening. And

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Speaker 1: we don't take that for granted. Absolutely, But let's get

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Speaker 1: onto the questions because we can reminisce or we can

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Speaker 1: just give people what they want they out all right,

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Speaker 1: So I'm going to throw to you first, and I

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Speaker 1: think we just have some turns. Hey, have I got

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Speaker 1: a list of you know, we're going to take turns?

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Speaker 1: All right, So I'll ask you the first one. So

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Speaker 1: I love this question. Actually, what is the smallest change

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Speaker 1: people can make for the biggest weight loss results?

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Speaker 2: Good question, well, great question. Honestly, I think it comes

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Speaker 2: from nutrition. Like when you think about weight loss, I

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Speaker 2: think most people try to out exercise a bad diet

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Speaker 2: or they think I'm just going to start the gym

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Speaker 2: or hit it twice a day, or just go for

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Speaker 2: extra walks. And while I see in those great results,

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Speaker 2: but I think with exercise you have to add more

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Speaker 2: time into your day. And I don't know about you, Susie,

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Speaker 2: but who do you know that has extra time to

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Speaker 2: add more exercise? In nutrition is where you can get

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Speaker 2: the biggest bang for your buck. And in all honesty,

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Speaker 2: one of the best things I do with my clients

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Speaker 2: is actually cut down their snacking, particularly that non hungry

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Speaker 2: type eating. So when they're eating when they're they're bored,

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Speaker 2: they're stressed, they are emotional, they've had a bad day,

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Speaker 2: maybe they've had a good day. They would reward themselves

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Speaker 2: with some food. It's all of that non hungry type eating.

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Speaker 2: If you just take an honest assessment of a three

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Speaker 2: day food history, how much of what you were eating was,

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Speaker 2: you know, because you were truly physically hungry, and how

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Speaker 2: much of it was because somebody offered you something, or

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Speaker 2: you wanted the kitchen because you were bored, or you know,

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Speaker 2: you felt like a bit of a treat because it

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Speaker 2: was Friday afternoon and you think, oh, well it's Friday,

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Speaker 2: I deserve it. How much of it is because you're

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Speaker 2: actually truly hungry, and how much of it is because

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Speaker 2: you just felt like it.

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Speaker 1: The only thing I would add is, I think, and

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Speaker 1: you alluded to it in the beginning, that people if

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Speaker 1: you go strict initially for three to five days, you'll

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Speaker 1: get that initial drop. And that's really motivating, because what

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Speaker 1: I find is that people do three quarters of a

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Speaker 1: meal plan and then they never quite get there and

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Speaker 1: they never get that initial change. So I think you

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Speaker 1: alluded to it in terms of diet or nutrition being

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Speaker 1: a big part of it. Certainly, I think that focus initially,

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Speaker 1: so starting a new regime or program, being able to

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Speaker 1: give it one hundred percent focus and sort of get

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Speaker 1: that deficit and drop is highly predictive of success, both

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Speaker 1: scientifically and also anecdotally. So yeah, if you are planning

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Speaker 1: to sort of give your diet an overhaul and really

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Speaker 1: focus on it, try and do it in a time

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Speaker 1: where you can over the holidays rather than sort of

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Speaker 1: let extra slip in each day and then get frustrated

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Speaker 1: that you're not seeing any results. First up, all right,

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Speaker 1: question for me, the difference between a dietitian and a nutritionist.

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Speaker 1: We've had this one before, but it's always good to

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Speaker 1: reiterate because there's so many people talking nutrition. So the

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Speaker 1: first thing is, dietitian is a scientifically recognized qualification and profession.

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Speaker 1: So to be called a dietitian you have to be registered,

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Speaker 1: you have to have a university qualification and a professional accreditation.

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Speaker 1: So all dietitians are nutritionists, but not vice versa. So

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Speaker 1: when it comes to nutritionists, it's not a regulated term.

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Speaker 1: Anyone can use it really, whether you've done a certificate

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Speaker 1: or have an interest even versus someone who may also

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Speaker 1: have a university qualification. Now I know many really highly

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Speaker 1: qualified nutritionists who have a degree and experts in their field.

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Speaker 1: So I think the main recommendation I would have is,

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Speaker 1: if you're getting your dietary advice from a nutritionists, just

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Speaker 1: check that they've got a university degree, because you know,

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Speaker 1: you're playing with people's lives. It's important. It's medication, it's

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Speaker 1: disease states, it's disease risk, it's your health, it's your life.

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Speaker 1: It's a big deal. And I would be absolutely checking that.

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Speaker 1: There's a big difference between doing a six week or

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Speaker 1: three month or six month course versus going to university

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Speaker 1: for three years and studying the science of nutrition, because

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Speaker 1: nutrition is a science. It's not someone who just loves food.

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Speaker 1: It's about actually understanding the biochemical impact and physiological effect.

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Speaker 1: So you know, dieticians, as I said, are can be

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Speaker 1: specialized and working hospitals and are credited. But indeed nutritionists

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Speaker 1: can also be. But you just want to check they've

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Speaker 1: got that university qualification. All right, one for you, because

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Speaker 1: I don't use them. The best herbs and spices leanne

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Speaker 1: to spice. Some not use herbs as spiers to lazy.

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Speaker 2: Okay, Well, I love herbs and spicies, particularly because I'm

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Speaker 2: a got health dietitian. And is that some new research

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Speaker 2: lately just show us that just a small amount, I

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Speaker 2: think it's something like, oh, I don't want to quote

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Speaker 2: this off the top of my head, Susie, like maybe

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Speaker 2: ten twelve grams a day. So small amounts a teaspoon

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Speaker 2: or two of herbs and spices a day, it can

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Speaker 2: make a really positive impact on your gut health, which

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Speaker 2: we know could in turn positively impact things like your

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Speaker 2: immunity and also your mental health potentially long term as well.

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Speaker 2: So my favorite garlic always chili, rosemary, tumeric, and carmittin.

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Speaker 2: I'd love to add into a curry with something like

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Speaker 2: some coconut milk. I love adding cinnamon into anything breakfast Wise,

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Speaker 2: Paprika is one of my favorite things to add, particularly

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Speaker 2: if my clients don't like spices. They say, I don't

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Speaker 2: like chili, I don't like you know, garlic effects my tummy.

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Speaker 2: I use a lot of paprika for those type of clients.

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Speaker 2: And then out of the garden, fresh herbs, things like

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Speaker 2: mint and parsley never go astray. If you're trying to

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Speaker 2: add a little bit more into salad. You know those

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Speaker 2: summer rolls, rice paper rolls, that sort of thing you

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Speaker 2: can do a lot. So I really think actually bought

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Speaker 2: one of our family members. I won't say I know who,

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Speaker 2: so I don't ruin the Christmas surprise, but a little

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Speaker 2: kitchen herb garden for their kitchen. It has like a

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Speaker 2: little light to keep them fresh and a little thing

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Speaker 2: you put over it to keep the you know, the

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Speaker 2: bugs and stuff out as well. So I really do

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Speaker 2: think everybody should have a garden except Susi, and definitely

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Speaker 2: a well stopped spice rack because we know of the

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Speaker 2: positive impacts it can have to your gut health and

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Speaker 2: when we're talking about gout health. It also adds plant

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Speaker 2: points to your week as well, so we talk about

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Speaker 2: different types of fiber and whole grains and legumes. Herbs

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Speaker 2: and spices are included in your plant points. So we

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Speaker 2: should all be aiming for at least at a minimum

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Speaker 2: of thirty different types of plants a week, and herbs

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Speaker 2: and spices are included in them. A lucky Persusi she

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Speaker 2: eats so many vegetables and salads that she usually gets

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Speaker 2: her thirty without them.

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Speaker 1: I use garlic. If that's counting. I use garlic.

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Speaker 2: It's definitely counting.

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Speaker 1: All right. Do you ever fight? No, we've never thought,

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Speaker 1: have we.

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Speaker 2: No.

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Speaker 1: I think that and I saw this and I thought

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Speaker 1: it's actually interesting, isn't it.

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Speaker 2: No.

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Speaker 1: I think that there's a real mutual respect. And what

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Speaker 1: I've noticed is that if you say something to me

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Speaker 1: like no, we're not doing.

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Speaker 2: That or vice versa.

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Speaker 1: Yeah, and I'm like quite like okay, you know, because

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Speaker 1: I really respect that. But we also would sort of

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Speaker 1: debate it, like we had an issue actually talking about it.

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Speaker 1: Upcoming product manual, which we've launched, of course, if you

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Speaker 1: haven't already, you can get it at our website, the

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Speaker 1: Nutrition couch dot com, which is all our favorite products

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Speaker 1: in each category, so I must have for the supermarket.

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Speaker 1: But we I said to you that can't go in

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Speaker 1: it's got MSG and you were like, oh, come on,

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Speaker 1: and I was like, nah, I just can't no, because

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Speaker 1: I think that that is we're good communicators in general,

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Speaker 1: and we've said from the start that if there's a problem,

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Speaker 1: we're best just to bring it up, like if we

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Speaker 1: feel any resentment, you know, if someone thinks they're doing

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Speaker 1: more work, or they think they're not being paid correctly,

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Speaker 1: or let's just keep it very I'm quite honest. That's

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Speaker 1: one of my core character strengths actually, and I probably

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Speaker 1: think yours is you're pretty honest with things, and you're

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Speaker 1: a lot younger than me, so you'll be like a

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Speaker 1: been in a in a TIS like you'll be like

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Speaker 1: ma nah, and I'll be like okay, and you'll be like,

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Speaker 1: try to convince me, and I'm like, no, of course,

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Speaker 1: you know, because I do have that respect. But I

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Speaker 1: think we're also strong enough that if there was something

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Speaker 1: we did believe in, like I believed in the msgry

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Speaker 1: shouldn't go in. So yeah, I think I can't guarantee

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Speaker 1: it won't happen, But we've got plenty of other people

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Speaker 1: to fight within our day to day life. We don't

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Speaker 1: have to put it in pig fights with each other.

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Speaker 2: We like each other too much.

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Speaker 1: Yeah, I like this one too. Lean Actually, best pub

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Speaker 1: food options.

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Speaker 2: Absolutely the chicken. Put me you heard it here first, No,

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Speaker 2: just kidds. I would probably say just the lean protein.

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Speaker 2: So looking at I always suggest like a steak for

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Speaker 2: my clients and they're quite shocked by that, but I say, look,

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Speaker 2: we're not going for the three four hundred gram rom steak.

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Speaker 2: We're not going for the massive marbled wagou. We're going

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Speaker 2: for the lean, smaller I fill it, which hopefully is

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Speaker 2: like one hundred and eighty grams or less, you know,

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Speaker 2: ideally one fifty. And then we're going to pair that with,

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Speaker 2: say like a jack of potato, hold the sour cream,

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Speaker 2: hold the bacon, hold the cheese, and you know, some

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Speaker 2: nice veggies on the side, or pair that with a

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Speaker 2: salad and a couple of chippies to round out the meal.

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Speaker 2: So my favorite options are always some sort of guled

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Speaker 2: prote like a I fill it, or potentially a roach

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Speaker 2: chicken breast, or maybe some grilled fish or even some

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Speaker 2: prawns or something. If you've got a fancy pub near

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Speaker 2: you and they offer some prawns.

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Speaker 1: Yeah it's a good one, because I think people think,

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Speaker 1: O the salad's always best. But I'm of the opinion

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Speaker 1: that if you're at the pub, you do want to

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Speaker 1: have something pubby, otherwise you'll be annoyed and end up

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Speaker 1: eating lots of rubbish later. And I would be the

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Speaker 1: same steak or salmon or I don't mind if people

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Speaker 1: have a schnitty as long as they have it without

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Speaker 1: the chips, because I find sometimes it's very filling, it's

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Speaker 1: a nice piece of lean chicken breast, and I'll encourage

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Speaker 1: sometimes my ladies to take it home so they've got

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Speaker 1: something safe for their wrap the next day. If the

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Speaker 1: portions are quite large and it goes really nicely with

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Speaker 1: the salad, so then you've still kind of had that

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Speaker 1: pub indulgence. But the trick is, like we've said, you've

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Speaker 1: got to ask for the chips not to be on

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Speaker 1: the plate, or when I go with my boys, I

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Speaker 1: take them off my plate and put them on someone else's,

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Speaker 1: so I might have one or two, but I'm fussy

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Speaker 1: with chips as well. I won't have them unless they're

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Speaker 1: really good. So yeah, I think we're quite aligned with that,

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Speaker 1: you know, because I often have my clients will get

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Speaker 1: the steak sandwich or the rezoto and I'm like, actually,

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Speaker 1: I probably would have gone the shnitty, and they're always

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Speaker 1: a bit surprised by that. So yeah, if you're going

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Speaker 1: to the pub, you want something pubby, but also something

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Speaker 1: that's going to be filling and that you can get

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Speaker 1: some veggies or salad with. I also really like this

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Speaker 1: one the end, a dietician told me that I don't

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Speaker 1: need to lose weight, but I am obese. Should I

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Speaker 1: lose weight?

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Speaker 2: I don't know if the question is should. It's really

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Speaker 2: understanding the clinical impacts of that, because we have very

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Speaker 2: good research to showers that somebody who is clinically obese.

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Speaker 2: Now I'm not talking overweight, I'm not talking oh I

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Speaker 2: wish I could lose three to five kilos. Most people

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Speaker 2: who are, you know, by medical definition clinically obese are

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Speaker 2: probably WHATTSUZI fifteen twenty kilos heavier than they ideally should be.

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Speaker 2: So they're carrying additional body fat which is going to

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Speaker 2: have health implications long term, whether that's metabolically, whether that

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Speaker 2: leads to things like type two diabetes problems or issues

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Speaker 2: with their cholesterol, their blood pressure, or whether it just

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Speaker 2: leads to them wearing out their knees a little bit soo,

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Speaker 2: because if you're carrying an additional twenty thirty forty fifty

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Speaker 2: plus kilos around on your knees, you're going to wear

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Speaker 2: them out and your back a lot sooner. And I

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Speaker 2: used to work very closely with some physios in a

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Speaker 2: knee clinic, and one of the largest risk factors was obesity,

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Speaker 2: So I don't know if we're the right people to

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Speaker 2: tell you that you should. The real question should be,

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Speaker 2: you know, what is my health like? Am I happy?

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Speaker 2: Am I full of energy? Am I confident in how

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Speaker 2: my clothes are fitting? Can I go up the staircase

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Speaker 2: without feeling like I'm completely winded? Do I have issues

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Speaker 2: with my knees on my back? So I really think

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Speaker 2: it's a health implications. You know, how is my cholesterol?

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Speaker 2: Am I meeting all of my nutrient requirements? Do I

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Speaker 2: have issues with my gut health or with my digestion?

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Speaker 2: So I really think we just need to take a

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Speaker 2: step back, perhaps even take the focus off weight if

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Speaker 2: that's what you want, but really look at just doing

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Speaker 2: a general assessment of your health and your body and

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Speaker 2: seeing how you feel. I think it's probably the best

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Speaker 2: answer I can give.

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Speaker 1: I think absolutely. You know, the question is always you

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Speaker 1: have to answer it. Would you feel better and function

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Speaker 1: better if you lost weight? And for most people the

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Speaker 1: benefits outweigh the negatives, But that may also be timing.

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Speaker 1: It might be dependent on other factors and things going

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Speaker 1: on in life that it's not a priority, or you

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Speaker 1: don't have the emotional capacity to focus on weight. But

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Speaker 1: I think that it has to always come down to

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Speaker 1: you and what your best self is in your body.

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Speaker 1: And I would say anecdotally nine out of ten times,

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Speaker 1: if I have someone who's carrying significant amounts of weight,

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Speaker 1: if you brutally ask them, are they if they could

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Speaker 1: lose weight relatively easy easily, would they? I would vote

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Speaker 1: nine out of ten, would say yes, if not ten,

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Speaker 1: because it's for me functional movement of the body, and

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Speaker 1: when a body is carrying significantly more killers. I'm not

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Speaker 1: talking two or three or being you know fi, I'm

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Speaker 1: not talking being you know, sixty eight kilos. If you're

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Speaker 1: at your Lena sixty three, I'm talking being eighty ninety

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Speaker 1: one hundred kilos. You know it has an impact functionally.

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Speaker 1: Don't move as freely, you get breathless, cut walk as easily,

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Speaker 1: you get sweaty, and these start to impact your ability

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Speaker 1: to live your best life. And I think that that's

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Speaker 1: sort of the question to ask, do you feel that

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Speaker 1: you're getting the most out of your life carrying that weight?

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Speaker 1: And if you're really honest, probably you know, if you

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Speaker 1: could do it without too much restriction and felt like

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Speaker 1: it was a lifestyle change. The benefits would outweigh any

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Speaker 1: negatives in my clinical experience.

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Speaker 2: And I'm just sad that that Susie does tend to

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Speaker 2: work with smaller ladies. So when you're saying one hundred killers,

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Speaker 2: you know, I've had clients were a lot taller, you know,

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Speaker 2: perhaps a lot more musclia, and they'd be, you know,

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Speaker 2: one hundred and twenty, one hundred and fifty. When I

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Speaker 2: used to work in the obesity clinic, the prebarioty clinic

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Speaker 2: at the hospital, I'd have clients who are over two

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Speaker 2: hundred killers. So I don't think the weight itself is

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Speaker 2: the well, the number itself is something that we can say, Okay,

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Speaker 2: if this is what you have to lose weight, if

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Speaker 2: you're this weight, you have to lose weight. I really

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Speaker 2: do think, like Zusie and I have discussed, it's really

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Speaker 2: about your health and your functional movement and your disease

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Speaker 2: risk long term and where you carrying that weight, because

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Speaker 2: we do know that the research shows is that an

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Speaker 2: abdominal measurement can actually tell us far more in terms

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Speaker 2: of your risk factor's long term than actually the weight

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Speaker 2: on the scale.

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Speaker 1: True, true, true, And I will also say X athletes too.

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Speaker 1: You're an ex athlete and have a sort of heavier

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Speaker 1: set frame as a result of a lot of muscle mass,

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Speaker 1: certainly you know the weights may not be as relevant

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Speaker 1: or probably waste is another good reference. If your waiste

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Speaker 1: is over one hundred centimeters leanne bone broth. Do you

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Speaker 1: eat bone broth?

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Speaker 2: No?

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Speaker 1: Don't do you?

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Speaker 2: Oh God, no bone growth worth? The hype is the

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Speaker 2: question for me. It's a hard no. I have so

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Speaker 2: many clients. I met one lady a couple of months

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Speaker 2: ago who signed up with me, and she was drinking

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Speaker 2: it for breakfast and that was all she was having.

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Speaker 2: That was the first change I made to it die.

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Speaker 2: I was like, let's get in some proteins, some glcium,

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Speaker 2: some fiber. I just don't see the hype around bone broth.

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Speaker 2: We don't have the research or the science to support

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Speaker 2: it by all means. If you'd like to use a

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Speaker 2: nice bone broth as part of a meal, like a

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Speaker 2: nourishing soup, by all means, but we don't have the

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Speaker 2: research to support that it magically heals your gut health.

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Speaker 2: We don't you know, the collagen and it the protein,

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Speaker 2: and it's just not worth it. As a standalone product,

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Speaker 2: you would have to combine that with a well nourishing

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Speaker 2: meal like a chicken and vegetable soup or something like

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Speaker 2: that to actually, for me, it'd be beneficial if you're

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Speaker 2: just going to sip on cops of bone brush throughout

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Speaker 2: the day. For me, there's nothing of research or value

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Speaker 2: to support it being worth the cost of it. Absolutely not.

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Speaker 1: All right, is lower cow alcohol better than spirit? So

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Speaker 1: I'll answer this one. So when we're talking about the

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Speaker 1: lower col alcohols, you might be talking about a light

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Speaker 1: beer or some of the new very low calorie wines

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Speaker 1: that you can get, or even some of those kind

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Speaker 1: of alcoholic celss like a water. Have to be careful

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Speaker 1: with that. So a nip of spirits is roughly sixty calories,

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Speaker 1: and a lot of those are pretty similar. I think

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Speaker 1: that for me, without having thought about this too deeply,

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Speaker 1: the benefit of a clear spirit tends to have less

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Speaker 1: preservatives and can be kind of a cleaner way to

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Speaker 1: enjoylcohol in moderation, particularly if you have with low calorie mixes,

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Speaker 1: whereas sometimes with things like wines and beers you can

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Speaker 1: have additives that cannot be is what we'd described as clean.

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Speaker 1: You know and linked to stronger hangovers. But I think

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Speaker 1: that with alcohol, it's whatever floats you boat. If you

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Speaker 1: love wine and you're trying to control your calories, the

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Speaker 1: low coale wine's fantastic, you know. I like a clean spirit.

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Speaker 1: I think you know you know what you're getting, things

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Speaker 1: like vodka gin with a local mixer. But it's more

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Speaker 1: what flavor you enjoy and what taste, as opposed to

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Speaker 1: drinking something that you don't love because you think that

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Speaker 1: it's better. All right, this one for you. Leanne, I

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Speaker 1: am so active, but see no weight loss on the

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Speaker 1: scale with what's going on.

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Speaker 2: The more activity you do, the hungrier you get. So

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Speaker 2: I would just check in with yourself and say, or

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Speaker 2: you're so active, why is that? Is that because you're

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Speaker 2: you're an athlete, or you're training for a particular goal,

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Speaker 2: say like you want to run a marathon in the

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Speaker 2: next six months. Do you need to be doing the

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Speaker 2: level of activity that you're doing, Because generally the more

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Speaker 2: you move, the you get therefore you eat more. Therefore

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Speaker 2: there's no results on the scale. So often people think

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Speaker 2: the more exercise I do, the more weight loss you'll lose.

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Speaker 2: But Susie and I often see the opposite of that.

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Speaker 2: We actually cut down a lot of our clients in

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Speaker 2: terms of their activity, or cut down the intensity of

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Speaker 2: the activity that they're doing. Just get them to do

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Speaker 2: more lower intensity stuff like walking, and actually we tighten

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Speaker 2: the nutrition and boom, there's a big drop on the scale. Often.

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Speaker 2: So I would just say, look at the type of

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Speaker 2: activity you're doing it. But it's a lot of high

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Speaker 2: intensity stuff. If there's a lot of weights, that's what

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Speaker 2: drives up hunger. But also if you're someone who's doing

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Speaker 2: forty five sessions in the morning, an hour walking at nighttime,

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Speaker 2: then you're going and playing some social netball and that's

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Speaker 2: just Monday, I would hasten to say that you're overdoing it.

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Speaker 2: I think you're doing too much. And I think for

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Speaker 2: most of my clients, if I had to put a

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Speaker 2: number on it, Susie, on average, most of them are

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Speaker 2: working out three maybe four days a week, that's it.

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Speaker 2: And on average most of them are dropping five, ten,

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Speaker 2: fifteen kilos. So we don't have to overexercise to see

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Speaker 2: those great results on the scales. If you don't have

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Speaker 2: to be doing that level of activity, cut it back

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Speaker 2: and tweak your nutrition. I think you'll find that your

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Speaker 2: hunger will drop down, you won't need as much throughout

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Speaker 2: the day, and you'll see those weight loss results. By

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Speaker 2: all means, we're not saying don't exercise. Exercise is wonderful

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Speaker 2: from a health perspective, a cardiac perspective, a mental health perspective.

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Speaker 2: But I think for a lot of us we're overdoing

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Speaker 2: it because we want to try and create a bigger

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Speaker 2: deficit calorie wise, but all we're doing is driving up

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Speaker 2: our hunger and it kind of backfires for a lot

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00:19:22,440 --> 00:19:22,719
Speaker 2: of us.

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00:19:22,920 --> 00:19:28,280
Speaker 1: True, all right, does the new Nutrition Couch Product Guide

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00:19:28,480 --> 00:19:31,560
Speaker 1: include gluten free options leanne.

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00:19:31,560 --> 00:19:33,760
Speaker 2: Yes, Yes, yes, yes, So for those of you that

439
00:19:33,840 --> 00:19:35,199
Speaker 2: haven't heard of it, because I don't know if we've

440
00:19:35,200 --> 00:19:37,520
Speaker 2: really spriked on the potty so far. We have our

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00:19:37,600 --> 00:19:40,639
Speaker 2: new supermarket product Guide. So this is Austrain based supermarket,

442
00:19:40,720 --> 00:19:43,280
Speaker 2: so we do apologize for our overseas listeners. This guide

443
00:19:43,359 --> 00:19:45,640
Speaker 2: is really just for our Aussie clients. We go through

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00:19:45,720 --> 00:19:50,159
Speaker 2: the best supermarket products in your local supermarkets basically, and

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00:19:50,240 --> 00:19:52,399
Speaker 2: yes we have lots of gluten free options. We have

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00:19:52,440 --> 00:19:55,240
Speaker 2: lots of bigger options, vegetarian options. We've got a whole

447
00:19:55,280 --> 00:19:57,960
Speaker 2: section in there for kids snacks as well, so it's

448
00:19:58,000 --> 00:20:00,640
Speaker 2: really appropriate for the whole family, and it just makes

449
00:20:00,760 --> 00:20:03,199
Speaker 2: your It just reduces down the amount of time that

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00:20:03,240 --> 00:20:04,919
Speaker 2: you have on the amount of hours that you have

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00:20:05,040 --> 00:20:07,160
Speaker 2: to spend in the supermarket. You don't have to read

452
00:20:07,160 --> 00:20:10,760
Speaker 2: those terribly tiny nutrition labels. We literally have Susie and

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00:20:10,800 --> 00:20:12,880
Speaker 2: I favorite product out of all of the ranges. What's

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00:20:12,880 --> 00:20:15,560
Speaker 2: our favorite tomato sauce, what's our favorite you know, different

455
00:20:15,560 --> 00:20:19,280
Speaker 2: types of proteins, what's our favorite yogat, bread wraps, kid snacks?

456
00:20:19,320 --> 00:20:22,200
Speaker 2: All of that sort of thing. The Guard is eighty

457
00:20:22,240 --> 00:20:23,080
Speaker 2: pages long. Big.

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00:20:23,160 --> 00:20:25,800
Speaker 1: Yeah, it is eighty pages, and a shout out to

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00:20:25,840 --> 00:20:28,639
Speaker 1: Bronte who helped a lot with our edit and putting

460
00:20:28,640 --> 00:20:31,840
Speaker 1: it together, and also your sister who helped us get

461
00:20:31,880 --> 00:20:33,480
Speaker 1: it up, and of course David because it was a

462
00:20:33,480 --> 00:20:35,239
Speaker 1: massive amount of work and we're really proud of it.

463
00:20:35,280 --> 00:20:36,880
Speaker 1: So thanks to all those people who helped to get

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Speaker 1: us up in time for Christmas.

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00:20:38,520 --> 00:20:40,040
Speaker 2: Percent And the guide is a really big one. So

466
00:20:40,080 --> 00:20:42,200
Speaker 2: if you haven't received it or it's bounced back, checking

467
00:20:42,200 --> 00:20:44,320
Speaker 2: your junk mauth first, and then a lot of emails

468
00:20:44,359 --> 00:20:46,280
Speaker 2: are actually blocking it because the attachment is so big.

469
00:20:46,280 --> 00:20:48,080
Speaker 2: Because if you just send us an email. We can

470
00:20:48,160 --> 00:20:49,960
Speaker 2: kind of like downsize that or send you a link

471
00:20:50,000 --> 00:20:51,679
Speaker 2: to do it for a direct download as well. So

472
00:20:51,680 --> 00:20:54,560
Speaker 2: it's available on the nutritioncouch dot com. There is a

473
00:20:54,920 --> 00:20:56,720
Speaker 2: product or a sales page there and you can see

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00:20:56,760 --> 00:20:57,800
Speaker 2: it under the product guide.

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00:20:57,880 --> 00:21:00,280
Speaker 1: Okay, yeah, and that's my onn because it's how lucky.

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Speaker 1: Last one, what are your favorite Christmas indulgences. I'll go first.

477
00:21:06,480 --> 00:21:13,000
Speaker 1: I like smoked oysters because I'm very basic. I like, oh,

478
00:21:13,000 --> 00:21:16,520
Speaker 1: I like a cheeky Bailey's on Christmas Eve and good

479
00:21:16,640 --> 00:21:20,800
Speaker 1: French champagne. With my sister, we have roast turkey, that's

480
00:21:20,840 --> 00:21:23,400
Speaker 1: what we traditionally have, and we always get like imported

481
00:21:23,560 --> 00:21:26,000
Speaker 1: chocolates from overseas and share them around while we watch

482
00:21:26,000 --> 00:21:29,600
Speaker 1: the Christmas carols. I'm pretty basic. I just like nice

483
00:21:29,600 --> 00:21:32,800
Speaker 1: salads and good quality food. But yeah, probably seafood is

484
00:21:32,840 --> 00:21:34,560
Speaker 1: the main thing really that we pull out, you know,

485
00:21:34,600 --> 00:21:39,159
Speaker 1: the great prawns and oysters. So they're my favorites. Simple.

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00:21:39,280 --> 00:21:41,880
Speaker 2: What about you, I'm like you, I'm so basic. I'm

487
00:21:41,880 --> 00:21:44,480
Speaker 2: not someone I don't like. My sister always every year

488
00:21:44,480 --> 00:21:46,399
Speaker 2: she makes the you know, the rumballs, she makes the

489
00:21:46,760 --> 00:21:49,439
Speaker 2: white chocolate apricop balls. She makes the peppermint bark and

490
00:21:49,480 --> 00:21:51,360
Speaker 2: I'm just not into that sort of stuff. Like, don't

491
00:21:51,359 --> 00:21:53,159
Speaker 2: get me wrong, I have my soul foods, but for me,

492
00:21:53,200 --> 00:21:55,639
Speaker 2: I'd love a glass of French rose. Or for me,

493
00:21:55,680 --> 00:21:58,280
Speaker 2: I love the prawns and the mango. That's my favorite

494
00:21:58,320 --> 00:22:00,480
Speaker 2: thing about Christmas, and I think always having a summer

495
00:22:00,560 --> 00:22:02,840
Speaker 2: Christmas where we live in Australia, it's always been about

496
00:22:02,840 --> 00:22:04,840
Speaker 2: the good food. The salad we do turkey and ham,

497
00:22:04,880 --> 00:22:07,159
Speaker 2: and my family we always do prawns. We always do

498
00:22:07,200 --> 00:22:09,800
Speaker 2: lots of mango and salads and fresh fruits. So for me,

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00:22:09,840 --> 00:22:12,359
Speaker 2: it's about the cheese platter, the French rose and the

500
00:22:12,400 --> 00:22:13,560
Speaker 2: mango and prawns.

501
00:22:13,640 --> 00:22:15,520
Speaker 1: I shared. Do you like a cheki rumble? I do

502
00:22:15,600 --> 00:22:18,520
Speaker 1: make those. That's fair cool. Well. That brings us to

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Speaker 1: the end of the Nutrition Couch Podcast for twenty twenty two.

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00:22:22,720 --> 00:22:24,800
Speaker 1: If you haven't done so already, we would love for

505
00:22:24,840 --> 00:22:27,280
Speaker 1: you to check out our brand new product guide that's

506
00:22:27,320 --> 00:22:31,520
Speaker 1: available on our website, the nutritioncouch dot com and it

507
00:22:31,560 --> 00:22:35,720
Speaker 1: will share with you all of Leanne and My favorite products.

508
00:22:35,760 --> 00:22:38,679
Speaker 1: And we want to take this opportunity to say by

509
00:22:38,800 --> 00:22:41,520
Speaker 1: thank you for your support and to wish you an

510
00:22:41,600 --> 00:22:45,120
Speaker 1: extremely happy and healthy New Year and a very merry

511
00:22:45,160 --> 00:22:46,800
Speaker 1: Christmas with your family.

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00:22:46,560 --> 00:22:48,359
Speaker 2: And just letting you know that we are having a

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Speaker 2: two week break on the Nutrition Couch and we will

514
00:22:50,640 --> 00:22:53,760
Speaker 2: be back with the first episode of twenty twenty three

515
00:22:53,880 --> 00:22:57,360
Speaker 2: on January the eighth, So have a wonderful, RESTful holiday

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00:22:57,400 --> 00:22:59,280
Speaker 2: period and we will catch you guys next year.

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Speaker 1: The Bustle spot spe spe strong Ar